1600 jog to warm up

3 Rounds (NOT for time)
10 Med Ball Cleans 10lb ball
10 KB Snatches (single arm, 10x each) 20lbs

3 Rounds
60 second hollow rock hold
50 second OH Squat hold, practice midline stability (45lbs)

5 Rounds (light weight, technique focus)
EMOM 3x Power Squat Clean

10 Rounds (progress in weight as technique allows)
EMOM 3x Snatch

Conditioning:
300m row
25-15-9
Burpee Jacks
Supermans
300m row
(began at 55lbs worked up to 85)